Name: Playbook - Sarah Hryniewicz - W1/D1 Leg Day
Uploaded: 2023-11-15T01:06:52.867Z
Duration: 60 min
Description: W1/D1 Leg Day

Hannah

Ra Ma

This is exactly what I needed to kickstart my new fitness routine. Looking forward to Day 2! 

I do want to confirm that I am correct to enter the total weight  when using two dumbbells (ie when using two 20 lb dumbbells I should enter 40 lbs)?

Stephanie

It was challenging but fun! I am 4 months pp so I’m trying to get my body back, but trying to be a hot mama!

Lisa

Liked it not sure if it’s the movements or my collagen intake but some how minimal knee pain 👌🏽🔥

Courtney

Jorja Botes

I’m gonna be sore but girl it is worth it! 😍

Sarah Espinosa

When working with minimal equipment- you’re either going to be challenging yourself through weight or through tempo. For example- if the 20’s are getting easy for you, if you have the ability to you will be going up in weight. However- if you don’t have the weight, you’ll start to slow down the eccentric (the stretching) part of the movement as needed.

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Feet wider than hip width apart, toes slightly pointed out
- Stay heavy on your heels/ mid foot as your lower down
- Keep core engaged and chest lifted 
- Power back up to starting position

DB sumo squat

-begin in a standing set position 
-one leg goes back into the lunge, stay heavy on front heel 
-the plate gives additional range of motion, but is optional
-power back up to starting postion

Reverse Lunge

- Feet about should width distance apart, shoulder blades on the ground 
- Drive hips up towards the ceiling and lower with control

W1/D1 Leg Day

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